• 10/21/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm-up

    10 minutes of mobility

    skill work: work on Dubs

    Metcon (3 Rounds for reps)

    AMRAP 7

    Run or Row 800m

    1 Round Strict Cindy

    Max PC 135/95

    Rest 3

    AMRAP 7

    Run or Row 600m

    2 Rounds Strict Cindy

    Max PC 155/115

    Rest 3

    Run or Row 400m

    3 Rounds Strict Cindy

    Max PC 175/135

    Cindy =

    5 Pull Up

    10 Push Up

    15 Air Squat

    Score is max power cleans

    3 scores, 1 for ea. round

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+